Pull Day – 5 Rounds

pull 75 min Low BarPull-Up BarRings

Extracted from whiteboard photo: 462647464_1807402003422417_4385714888236662516_n.jpg

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Exercises
Round 1
1
Pull-Up
6
2
Archer Pull-Up
8
Round 2
3
Wide Grip Pull-Up
10
4
Pull-Up
12
5
Pull-Up
2-3 10 sec descent
Round 3
6
Ring Hammer Curl
10-15
7
Australian Pull-Up
10-15 Tennis balls?
8
Chin-Up
10
9
Close Grip Chin-Up
6 Slow neg
10
Chin-Up
20 sec Isometric hold
Round 4
11
Ring Row
15
12
Australian Pull-Up
10 Feet up
13
Pull-Up
8
14
Pull-Up
8 Neutral grip
15
One-Arm Pull
6 each
Round 5
16
Head Banger Pull-Up
10 Chin grip
17
Ring Hammer Curl
10-13
18
Aussie Bicep Curl
10 Super slow
19
Chin-Up
30 sec Isometric